Running in the heat and humidity can put you at risk for dehydration, heat cramps, heat stroke, and other heat-related illnesses. Here are some ways you can stay safe and comfortable when running in hot weather.
1. Stay Hydrated
One of the most effective and simplest ways to avoid heat disorders is to keep your body hydrated. You need to drink fluids before, during, and after exercise. The body’s fluid needs vary with exertion, climate, humidity, terrain, and other factors. The new current recommendations for running and other exercise say that you should “obey your thirst.” Drink when your mouth is dry and you feel the need to drink.
You should drink before your runs and make sure you have access to fluids if running longer than 30 minutes. During longer runs, some of your fluid intake should include a sports drink (like Gatorade) to replace lost salt and other electrolytes. Get more recommendations for hydration and running.
Don’t assume that you’ll be running past water fountains during your runs or that you won’t need to drink on the run. Carry your fluids using a hydration belt, hand-held water bottle, or hydration backpack. If you’re running long, you may need to stop for a refill.
2. Make Smart Clothing Choices
Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun’s light and heat. Light colors reflect the sun from your skin.
Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.
Avoid cotton for running socks so your feet can stay dry and blister-free. They should also be thin and low on the ankle. Wear running shoes with breathable mesh.
If you want to wear something on your head to keep the sun off your face, wear a visor, not a hat. Hats will trap heat, while a visor allows it to escape. I like Headsweats visors because they’re extremely breathable and they soak up sweat on your forehead, preventing it from running into your eyes.
Related: How to Dress for Running in the Heat
3. Run in the Morning or Evening Late
Try to avoid running between 10 a.m. and 4 p.m., when the sun’s intensity is at its greatest. If you have to train during those hours, try to stick to shady roads or trails. Morning (before sunrise or right after) is the coolest time of the day to run since the roads have not heated up during the day.
If you’re not used to running in the morning, try some of these strategies to make morning runs a habit.
4. Wear Sunscreen
Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners’ faces because the sunscreen won’t run into your eyes. Get more tips on how runners can protect their skin from the sun.
5. Run Near the Water
Running near water usually means you’ll get a nice breeze and feel cooler. And the best part about running near water is that you can take a refreshing dip once you’re done with your run. If you’re running on the beach, where there’s no shade, try to run very early to avoid sun exposure.
6. Pick a Shady Course
Pick a running course that has a lot of shade so you can avoid running directly in the sun. Trail running is a great option for summer running.
7. Don’t Push It
On a race day (or during any intense workout), take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don’t try to beat the heat.
Hot and humid conditions are not the time to try to push your pace. Slow down, take walking breaks, and save your hard efforts for cooler weather.
More on Hot Weather Running:
8. Splash Water on Yourself
If you’re overheating, splashing some water on yourself, especially your head, underarms, and neck. It will cool you down quickly and have a lasting effect as the water evaporates from your skin.
Spraying your clothes with water before your head out for a run also helps. And if you pass a lawn sprinkler spraying, yes, you should definitely run through it.
9. Make a Badwater Ice Bandana
Use a cooling trick from competitors in the Badwater Ultramarathon. Lay a bandana out flat and place a row of ice cubes from one corner of the bandana to another. Then roll it up and tie it around your neck. You could also use a long tube sock filled with ice.
10. Be Educated About Heat-Related Illnesses
You should be familiar with the signs of heat-related issues such as dehydration, heat cramps, or heat stroke so you recognize them in yourself or in a running partner. Be smart and don’t just try to push through your run.
If you feel faint, dizzy, disoriented, have stopped sweating, or your skin is cool and clammy, slow down or stop running, and get some fluids. If symptoms continue, sit or lie down in the shade and seek help.
Why Does My Face Turn Red When I Run?
When you’re running, your body is producing heat. Sweating is one way your body tries to cool you down. To help regulate your temperature, your body also increases blood supply to your skin so that heat can be radiated off. The blood rushes to your face (and sometimes other body parts), giving you that beet-red color.
Many runners get red-faced no matter how much their fitness improves. Everyone handles the heat differently, and just as some runners sweat more than others, some get red faces and others don’t. You may find that you get more beet-red if you’re doing an intense run or running in hot or humid weather.
During the warm weather, try to run early in the morning or later in the evening (or indoors if it’s really bad). Also make sure you’re staying hydrated during your runs and drinking when you’re thirsty. Try pouring water on your head, neck, and under your arms to cool off.
If you’re experiencing other symptoms besides a red face, like dizziness or nausea, you may be suffering from a heat-related illness. Stop running immediately, sip some water and get in the shade. Although a red face while running is usually harmless, you should still mention it to your doctor, especially if you’re brand-new to running.
More Advice for Running in the Heat
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
